Perform Better (Breakfast)

just returned from the 2014 perform better functional training conference which was sold out, very well done and inspiring. although there was only one presentation on nutrition  (by dr. christopher mohr) my thoughts on having a better breakfast were validated (see my post from 4/8). besides eating a healthy breakfast he also talked about getting more protein into that meal-ideally 1/3 of your daily protein requirement. it might just be that by making this one adjustment to your diet you will consume fewer calories during the day and that will, over time, result in -you guessed it -weight loss!

so consider making your better breakfast even better by including more protein. even if you are not concerned about weight loss having your protein balanced throughout the day is a better option than what most americans do which is to overload on protein at dinner with hardly any at breakfast and only slightly more at lunch. i realize that part of the reason for this is the rush to get going in the morning when it is easier to just eat on the run or do fast food. but even if your time is limited there are always healthier choices-shakes can be made the night before, low sugar protein bars, hard boiled eggs. even trader joe's has  frozen oatmeal with quinoa that just gets popped into the microwave. better choices create better health and more energy throughout the day. most people know this but why aren't they doing it? do you?

Gluten Free Better Breakfast Muffins

this is a quick, easy breakfast muffin recipe that is low sugar, gluten free and has protein. make a double batch and freeze some for those days when you need a quick, but healthy breakfast. i like them with some almond butter and/or some fruit jam. they also make a healthy, balanced afternoon snack.

GLUTEN FREE BETTER BREAKFAST MUFFINS

1 1/2 cup almond flour plus ( if this is too complicated for you just use 2 1/2 cup of almond flour. muffins will still have some protein as almond flour has more than wheat flour )
 1/2 cup almond meal
1/4 cup golden flaxseed meal
2  tbl. hemp protein powder or protein powder of your choice
1 1/2 tbl. shredded coconut (unsweetened)
________________________________________
1/2 tsp. baking soda
1/4 tsp. baking powder
1/4 tsp. salt
1/2 tsp. cinnamon
1/3 cup chopped walnuts or nut of your choice
1/4 cup raisins or other dried fruit
_______________________________
1/4 cup melted coconut oil
1/4 cup maple syrup or honey
2 eggs
1 tsp vanilla

preheat oven to 350 degress.  line muffin pan with cup cake papers or lightly oil.  in a large bowl combine all the dry ingredients. stir. in a separate bowl lightly whisk the eggs then combine with the rest of the wet ingredients. pour into the dry ingredients and mix with a large spoon. drop by tablespoons into the pan. i usually get 10 muffins out of this recipe. bake for approximately 15-20 minutes or until a toothpick inserted into a muffin comes out clean. let cool on a rack . if freezing make sure that the muffins are cool before you wrap and store them.

gluten free better breakfast muffins